UNIT -10 Training In Sports Key Points :- 10.1 Strength - Definition, Types and methods of improving strength- isometric, isotonic and isokinetic. 10.2 Endurance - Definition, types and methods to develop endurance (continous training, interval training and fartlek training.) 10.3 Speed- Definition, types and methods to develop speed- (Acceleration run and pace run.) 10.4 Flexibility - Definition, types and methods to improve flexibility. 10.5 Co-ordinative Abilites - Definition and types. 10.6 Circuit training -Introduction and its importance 10.1 Strength It is the ability to act or to over come the resistance. ‘Types of Strength { —- + Dynamic strength Static strength oro Maximum Explosive Strength strength strength Endurance Method to develop strength 4 Isometric isotonic Iso Kinetic method method methodObjective Type MCQ (1 Marks) Qt Q2 The method in which there will be no change in the length of the muscle is known as (a) lsometric method (b) lsotonic method (c) Isokinetic method (d) Fartlek method Name of the ability which help to over come the resistance with speed is known as (a) Maximum strength (b) Explosive strength (©) strength endurance (@) static strength Short Answer type Question (3 Marks) Qt Whats strength? explain its types? Ans. Strength is an ability to actagainst aresistance, The following are its types. (a) Maximum strength: - Atility to act a against maximum resistance (b) Explosive strength: Ability to act aganist resistance with speed (c) Strength Endurance: Ability to act against resistance under condition of fatigue. Long Answer type qusestion (5 Marks) Qt What are the methods for developing strength? 7243Or Ans. Write the difference between Isometric, Isotonic and Isokinetic exercises. Strength - Itis the capacity of the whole body or of any of its parts to exert force. There are two types of strength - Dynamic and static strength Following mention methods are used to improve strength. Isometric Exercise : The word Isometric is comprised of 2 words “Iso”, “same” and “metric”, “length”. Means when we do these exercises work done cannot be observed. These exercise require less time and equipments and can be carried out anywhere. These exercises are useful for maintaining strength in case of injury. Eg. Archery, Weight lifting, Gymnastic are the examples of Isometric movements. Work done = Force X Distance moved but distance moved is 0, therefore work done is zero. Isotoniic Exercises :- “Iso” Means ‘same’ and ‘tonic’ means tone. In these types of exercise when we do movements it can be observed directly. The length of muscles can be seen and 244called eccentric contraction and concentric contraction accordingly. Example When we throw a ball, jump, run, weight training, these type of contraction occurs. These Type of exercise is widely seen in games and sports. We can do these exercise with equipment or without equipment. These increase the length of the muscles and are good for conditioning in sports. Iso-Kinetic Exercises — “Iso” - ‘Same’ “and’ kinetic - motion’. These exercises were introduced by J.J. perring in 1968. These exercise are done by specially design machine and are combination of Isotonic and Iso-metric exercises. These exercises develop strength of muscles. These type of movements are usually not applied in games and sports except water sports, skating, climbing, running etc. 2453 Marks Question Q.1. Whatis strength? Explain any two types of strength Q.2. What do you understand by explosive strength and maximum strength. Q.3. What is strength? Name the training method to imporve the strength & explain any one of then 5 Marks Question Q.1. Whatis strength? Explain isometric method in detail? Q.2. Explain the Advance traing method to deviop strength. Q.3. Explain Isometric, isotonic and Isokinetic method to deviop strength. 10.2 Endurance It is ability to continue the activity under the condition of fatigue or for a long time. ‘Types of Endurance On the Basis of On the Basis of nature of activity duration of activity | Basic General Specific Speed | Shorttime | Long time Endurance Endurance Endurance Endurance Endurance | Endurance Medium time Endurance Methods to Devlop Endurance { 1 Continous Interval Fartlek method method method 246Objective Types/MCQ (1 Marks) Q.1. Which is not the training method to devlop Endurance. (a) Fartlek method (b) Post iso metric streach method (c)Continous method (d)_Interval method Q.2. Speed play is another name of which method? (2) Fartlek method (b) Continous method (c) Interval method (d) Isokinetic method Short Answer Type Questions (3 Marks) Q. 1. Describe fartlek Training Method. Ans. It is another method to develop the endurance ability. This method was developed by Swedish coach “ Gosta Holmer” in 1930. So itis also known as “Swedish play” or “Speed play” (charges his/her pace. Himself/herself according to surrounding (Hills, River, Forest, Mud etc.) This method helps in development of endurance of the sports person. Athlete changes his/her speed according. So it is, self-disciplined in nature. The heart rate fluctuate between 140 - 180 beats/ minute Fartlek training involves verying our pace throughout our run. Altemating between fast and slow pace. 247Q2 Briefly explain the types of endurance. or “Endurance is one of the most important factor for high performance in games and sports” Explain Basic Endurance :- Itis the ability of an Individual to do the movement in which large no. of body and muscles involve at slow pace for a duration such as Walking, Jogging, Swimming ata moderate speed. General Endurance :- tis the ability of an individual to resist fatigue satisfactorily caused by different type of activities. Specific Endurance :- It is the ability of an individual to complete the task without any fatigue. It's requirement depends upon the nature of activity (Games and Sports) requirement of specific endurance of a boxeris different from that of a wrestler. Speed Endurance :- It is the ability of an individual to perform a movement with high speed to resist of fatigue in activities upto 45 seconds. In short term endurance :- Short term endurance is needed to resist fatigue in sports activities lasting from 45 seconds to 2 minutes. Ex. 800 m race. The medium term endurance :- Itis the activity lasting from 2.min to 11 minutes. Ex. 1500 & 3000 mts. Long term Endurance :- It is needed for those sports which require more than 11 minutes time ex. 5000m to 1000m cross 248country race. Long Answer Type Question (5 marks) Qt Ans. Differentiate between the continuous method and interval method. Describe its advantages. 1. Continuous Method :- In continuous of method, the exercise is done for a long duration without taking rest. We do the exercise for a long duration. So the intensity of work is low. The heart rate during the exercise for a sportsman should be between 140-160 beats per minutes. For fast continuous method the heart rate of an athlete should be increased about 175 - 180. Min. Its duration of exercise should be more than 30 minutes. Ex. running walking, cycling, cross-country race etc. Advantages : 1. Doing work continuously in spite of being tired strengthens the will to work. According to this method increases the red blood cells in muscles. In this method the working efficiency of heart and lungs get enhanced. 249Ex. In this method Glycogen in muscles and liver gets increased. Player develop self discipline and self confidence. Apart from this their will power also gets enhanced Interval Method :- This method is very effective for developing endurance for track runners. Intervals are given to the athlete in between the repetition for recovery. The recovery period for athlete varies from person to person. The Heart should go up to 18 beat/ min. and when the heart rate comes down to 120-130 beats/ min again the repetitation/ work starts. The training load should be given again after checking the heartrate of the athlete. Middle distance race, foot ball, hockey etc. Advantages = _ Ifan athlete perform these exercise in proper way then it will help to improve the working capacity in short time. This method has a positive effect on both respiratory system and circulatory system. The trainer-can observe a player easily. The player in short time canenhance his endurance. The player comes to learn about the effect of his training. If the player mistake in executing the coach/ trainer can give him useful suggestion during recovery time. Thus, the players moral may be boosted. Question (3 Marks) Qt Q2. Q3. What is Endarance? Explain its types?. Describe the types on endurance on the basis of time with suitable example. Writre down the method to develop endeance? Explain one of 250them. Q.4. Explain Fartlek method with its parameter? Question (5 Marks) Q.1. What is Endarance? Enlist the methods to Develop endurance and explain any one of them in detail. Q.2. Explain any two methods to devlop the ability helps an individual to continue it activity under the condition of fatigure. 10.3 Speed Itis the ability to do movement as quick as possible. Types of speed iife! = C2 aah! Reaction | “Accelerations Loctomor Movement _ Speed speed speed ‘Speed Speed Enduence Ability Ability Ability Methods to Develop Endurance 7 gay 2 ot Continous Interval Farilek ‘method method method Objective Types/MCQ (1 Marks) Q.1. Which is not the type of speed ability (a) Reaction speed (b) Movement speed (c) Speed Endueance (d)_ Speed Play Q.2, The ability which is helpful to Maintain max speed for long time. (a) Reaction speed (b) Loctomotor speed (©) Speed Endeuance — (d) Movement speed Short Answer Type Questions (3 Marks) 251)Q.1. Explain the types of speed Ability? 4. Reaction speed abili Itis the ability to act againsta signal. 2. Acceleration speed ability: It is the ability to achieve max speed in minimum possible time. 3. Movement speed ability : Itis the ability to do a single small movement in minimum possible time. 4. Loctomor speed ability: It is the ability to maintain max speed as long as possible. 5. Speed Endeance: It is the ability to do the movement as quick as possible under the condition of fatigue. Long Answer Type Question (5 Marks) Q.5. Differantiate between pace run and acceleration run. Or Explain about accleration Run and pace run. Or. Beifly explain the methods for Improving speed. Ans. Pace run : Pace run means running the whole distance with a constant speed. Generally 800 metre and above races are included in pace races. An athlete can run a distance of 300 metre. at full speed but in longer races such a 800 mtr. or above, he must conserve his energy by reducing the speed. Exampile-lf there is a runner of 800m race. His best time is 1 minute 40 seconds. So he should run first 400 m in 49 seconds and next 400m in 51 seconds. This procedure is called pace race or pace run. Acceleration Run : Acceleration run are usually used to develop speed indirectly by improving explosive strength, 252technique, flexibility and movement freugency. Itis the ability ofa sprinter to achieve high speed from a stationary position. For directimprovement of acceleration speed a sprinter should do 25-30 mt. sprint of 6-12 times. The maximum speed should be achieved within 5-6 sec. Sufficient intervals should be provided between the repetitions. 3 Marks Questions Q.1. Give one example of each type speed ability? Q.2. Define speed? Explain any one of speed ability in detail with examples, Q.3. Explain pace run method? Q.4. Explain Acceleraton rum method? 5 Marks Questions Q.1. Whatis speed? Discuss the methods to deviop speed ability? Q2. Discuss the types of speed? Explain any one method to develop speed? 10.4 Flexinbilty [is ability to move tis or het joits efectively through of full range} 1, Passive Fiexbiliyy ‘dive flextity (The ability to 60 joint movement speed (The abity to do jolnt movement ‘With an external help of partner) ‘without any external help) EF Stratic flexibility Dynamic flexibility 253Methods to Deviop Flexibility eee Ballistic Slow streach & Post Iso matric Method hold method Streach Method Objective Types/MCQ (1 Marks) Q1. Q.2. Q.3. The ability which helps to the movement with greater range is known? (a) Endurance (b) Strength (c) Flexibility (4) Speed Which is not the method to improve flexibility? (a) Ballistic method (b) Slow streach and hold method (c) Post Iso metric streach method (d) Slow continous method Which is the most latest method to improve flexibility? (a) Ballistic method (b) Slow streach’& hold method (c) Post Iso matric streach method (d) Iso tonic method Short Answer type Questions (3 Marks) Q1. Ans. What do you mean by flexbility? Explain types of flexibility. Or Whatis the difference between active and passive Flexibility? Flexibility is the range of movement of the joint of a sports person. 254- The ability of an individual to do the joint movement for a longer range without any external help. Active flexibility is less than passive flexibility. Ex. doing any stretching exercise without external help. Itis two kinds :~ Static Flexibility :- It is usually required by a sports person when he remains in static position e.g. Diving, Sitting, Lying, ete, Dynamic Flexibi Itis needed for walking and running its increase by static stretching. Passive Flexibility :- The ability to do joint movement with a greater range with an external help of partner. This flexibility is largely determined by joint structure, stretch ability of the muscle and ligament. Passive flexibility helps in the developmentof active flexibility. Long Answer type question (5 Marks) at. Ans. What are the methods to develop improve flexibility? Explain Or What jis the difference between ballistic method and post Isometric method? To maintain flexibility in games and sports stretching exercises should be done. By following methods, one can improve their flexibility. 255Slow Stretch and hold method - We stretch our joint to maximum limit and hold it for a few seconds before returning to the initial Phase. The holding period must be not more than 3 to 8 sec. The method is also use for improving passive flexibility. Ballistic Method - In this method the stretching exercises are done in a swing, so this is called the ballistic method. A proper warm - up should be done before these exercise. Due to stretching of the muscle can be done ina rhythm. Post - Isometric Streach Method - This method is based on the principle of proprio- Ceptive nuro- muscular facilitation means, If amuscle is contracted maximally for a few seconds, isometrically. It gives very low resistance to that Stretch. The duration of the stretch should be increased up to 8-10 second and repeated 4-8 times for each muscle group. Question (3 Marks) a4. Q2. Q3. Q4. Qs. Q6. Define flexibility? Explain its types? Discuss types of flexibility with examples? Enlist the methods to develop flexibility & explain any one of them. Discuss post Iso metric stréach method, Discuss Ballisitic method? Discuss slow streach & hold method. Question (5 Marks) Qt. Define flexibility? Explain its type & one method to develop flexibility. 256Q.2. Explain all the method to develop flexibility. 10.5. Co-ordinative Al ies Co-ordinative Abies [Those abilties of an individual which enable the individual to do various related activities property 8 wells efciemty] Orientation Coupting Reaction Balance Rhythmic Adaptation Differentiation ability ability” ability” ability abil ability ability Objective Types MCQ Q.1. Ability which help to change on the spot, predecided movement. (2) Diffrentation ability. (b) Coupling ability (c) Rhythm ability (d) Adaptation ability Q2. Ability help to make hormony among the different body parts & than related movements. (a) Reaction Ability (b) Adaptation ability (©) Diffrentation ability _(d) Balance ability Short Answer type Question (3 Marks) Q.1. Discuss Reaction Ability? ‘Ans. Reaction ability is the ability which help to react against an sighal. These are two types. (a) Semple Reaction ability, That ability help to react against the known signal. (b) Complex Reaction ability: That ability which help to react against the known singal. 257Example: Simple Reaction ability: Reaction of Batsman according to the coming Ball Complex Reaction Ability: Do the earobic exercise according to unknown music. Long Answer Type Questions (5 Marks) Qt. Ans. APR e en What are co-ordinative abilities in sports? Entist the type of co-ordinative abilities. Explain any two them. Co-ordinative abilities are those abilities which stabilized and generalized pattern of motor control. These abilities help the sportsman to do a group of movements with better quality and effect Co-ordinative abilities primarily depend upon the central nervous system. In sports, the co-ordinative abilities are following:~ Diffrentation ability Orientation ability Coupling ability Reaction ability Balance ability Rhythm ability Adaptation ability Orientation ability :-Itis ability of a person to adjust himself as per the time and condition of place. This ability has Diffrent importance in each game. 258+ Coupling al It is the ability of a player to move his physical organs in order to do his activities. For example. Coordination between hands and eyes, feet and eyes etc. Example in Volleyball the smasher smashes the ball according to the lift of the ball and blockers co-ordinating the movements of his hands head and feet. Questions (3 Marks) Q.1. Discuss any three cordinative abilities with example. Q.2. What are cordinative ability? Q.3. Enlist all cordinative al examples? Questions (5 Marks) Q.1._ What are cordinative abilities? How they are used in sports and games discuss? ies? Explain any one of them with Q.2. Discuss all the types of cordinative abilities with example. 12.6 Interduction to circuit Training Circuit traning is @ specific method of traning which is used devlop physical fitness. In the circuit training all the exerciees are performed in circuit with out any break. Rules for Circuit Training — No of statation can be from 6 to 10 — Same exercise will not be repeated at two consicutive stations. — Same body parts will not be repeated at two consicutive stations — Distance between two stations should be optimum 259Duraton / repetitions should be according to the fitness level of an individual — Free hand exercise will be preferred for circuit training — No Recovery between 2 stations, 12 Min Recovery between Two circuits — Inatrining session maximum 3 circuits can be done — Proper warmup should be done before participate in the circuit traning — Movements should be done on each station with high speed. Objective Types/McQ (1 Marks) Qt Q2. How many no of stations for a circuit training is permitted (a)3-5 (b) 6-40 (c) 12-15 (d) 1-5 Recovery time between two stations in circuit training will be (a) 3 sec (b) Incomplete (c) 5 sec (d) 8 sec Long Answer Type Questions (5 Marks) a1. What is the circuit traning? Make a diagram of circuit traning for 8 stations. write two benefits of circuit training. 142+ =5 Circuit training: is a specific traning used to deviop plysical fitness. In the circuit traning all the execrises are performed in circuit without any recovery period. 260Kartwheel —,-»[7 ].Sit ups (Bentknee) seus ung [5] 3 pushup Z Skipping 4 Spot = running Back situps: Benefits of Circeit Training (1) Help to inprove physical fitness (2) Help to improve cardio vascular fitness Questions (3 Marks) Q.1. Make a diagram of circuit traning for 6 station Q.2. Write any six benefits of circuit training Q.3. What do you understand by circuit training? Write any two rules for circuit training. Questions (5 Marks) Q.1. What is circuit training? Explain its rules & benefits in detail Q.2. Write down the characteristics & benefits of circuit training. Miscellaneous Exercise Objective Types / MCQ (1 Marks) Q.1. Match the following (a) Explosive Strensth (i) Endurance (b) Continous method (ii) To over come ResistanceQ2. Q3. a4. Qs. with speed (c) Post Isometric Streach (iii) cordinative Abilities Method (d) helptodomovement —_(iv) Flexibility effectively (a) a-iv, b= ii, (b) a-ii,b (c) a-ii,b (4) a-i,b-ii, c~iv, d= ii, (1 Marks) (a) Isomatric method (i) Heart rate 140 bimt 180 bim (b) Farttek method (il) Speed (c) Circuit training (iii) Length of musele remains same (4) Pace Run method (iv) to exercise with out any break (a) a-iwb- ili, e—ii,d=1 (b) ai, bill, ci, div (c) a-iii, b-i, ci, d-iv (d) a-ili, b-i,c-iyd-ii What is strength? Explain any one method to deviop endurance 14253 What do you understand by flexihility explain the isometric method to devlop stringth 14253 Define cordinative abilities? write any four inportance of circuit training? 14253 262Qsé. Qz. Qs. Qg. Q.10. What is locomotor speed? Explain post iso metric streach method to deviop flexibility. 1+2=3 What is circuit training? Explain farttek training method. 1+2=3 What is circuit trining? Discass the isotonic & Isokinetic method to devlop strength training. 1424225 Draw the diagian of circuit training for 6 station? Explain any two cordinative abilities with sultable examples. 3 +2 =5 Write short note on following. (a) Methods to deviop endurance (any two) (b) Methods to devlop flexitility (any two) WAx2=5 263